How to Maintain Blood Sugar Levels, Lose Weight & Burn Fat

How to Maintain Blood Sugar Levels, Lose Weight & Burn Fat

Everyone wants to look and feel good. The benefits of staying at a healthy weight are massive and worth all the effort. Carrying around those extra pounds lead to a variety of diseases and causes one to feel miserable. Keeping that weight in check lowers the risk of heart diseases, stroke, high blood pressure and diabetes.

Obesity is now a weighty problem, especially in developed/developing countries. The Singapore National Health Survey in 2020 found that the proportion of Singapore residents in the high risk BMI category for Asian population increased to 20.7% during the period 2019-2020 from 18.7% in 2017.

Obesity & Diabetes

Almost 90% of people living with type 2 diabetes are overweight or are obese. Being overweight stresses the insides of your individual cells and causes your body to become resistant to insulin. This translates to insulin resistance and to persistently high concentrations of glucose in the blood - one of the sure signs of diabetes.

Preventing Diabetes

Type 2 diabetes is largely preventable. Studies have found that lifestyle changes and small amounts of weight loss in the range of 5-10% can prevent or delay the development of type 2 diabetes among high-risk adults.

Lifestyle interventions includes:

  • diet and moderate to intense physical activity (such as walking for 150 minutes per week) to produce small amounts of weight loss.

The development of diabetes was reduced by 40% to 60% during these studies, which lasted three to six years.

If you are overweight, prevent weight gain by:

  • increasing activity levels
  • healthy diet intervention

Right Diet Switch to:
  • Whole grains
  • Fruits / Vegetables
  • Nuts / Seeds / Legumes
  • Lean Meats / Fish
  • Eliminate refined sugars / Carbs
  • Drink plenty of water. No Alcohol / Caffeine
  • Walk more. Take up brisk walking.
  • Use the stairs instead of the elevator.
  • Cardio and Weight training.
  • Do the sports or activities you love.
High Fibre Foods
  • Fibre is a natural appetite suppressant.
  • Keeps cholesterol and blood sugar at optimal levels.
  • Ensures normal bowel functions.
Smart Shopping
  • Select your groceries wisely.
  • Be aware of false nutritional claims.
  • Low-fat could mean it's loaded with sugar instead.
  • Experiment with new grains/recipes (e.g. Quinoa, Amaranth, Millet etc.)

Important Nutrients in Maintaining Healthy Weight & Blood Sugar Levels

For blood sugar levels:
Chromium Improve glucose tolerance and aids in fat metabolism.
Alpha-Lipoic Acid Improve insulin sensitivity and reduce symptoms of nerve damage.
Cinnamon Improve insulin sensitivity and utilization.
Garlic Help maintain healthy blood sugar level . Good for maintenance of healthy blood lipid and cholesterol level.
Fenugreek Help balance blood sugar levels by slowing down digestion and absorption of carbohydrates.
Olive Leaf Extract Help in balance blood glucose level. Found beneficial to improve insulin production and utilization.
High potency Multivitamin & Mineral Supply necessary nutrients involved with blood sugar metabolism.
Omega-3 Fatty Acid For proper insulin function and support nerve health.
Vitamin B-Complex Assist in blood sugar metabolism.
Vitamin C Help maintain healthy blood sugar levels.
Vitamin E Maintain glucose regulation and prevents cholesterol oxidation. Take in a combination of tocotrienols and tocopherols.
For weight management:
MCT (Medium-chain Triglycerides) Oil Combine with healthy diet to help in fat burning process and giving the fullness feeling.
Fiber To give the sense of fullness and help in healthy bowel movement.
L-Carnitine Important nutrient for fat metabolism and for energy production.

VitaKids Recommends

Blood Sugar Maintenance
For Adults For Children
Essential Fatty Acids: Omega-3 Essential Fatty Acids: Omega-3
Alpha Lipoic Acid A good combination of all Vitamin B
Chromium Vitamin C
Olive Leaf Extract
A good combination of all Vitamin B
Vitamin C
Weight Loss
L-carnitine Fiber
Fiber A good potency of Multivitamin & Minerals
High Protein Meal Replacement
A high potency anti-oxidant complex

Sugar Substitutes & Sweetener Alternatives:

  • Xylitol
  • Stevia
  • Monk Fruit
  • Manuka Honey
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